Quote:
Originally Posted by BigMikeD
Woot! thanks a ton
MWF:
Bench: (Flat / Inc / Dec/ Wide)
Curls: (Strait and EZ bar)
Tris: Rope pull downs and machine
Legs: Extensions and Curls
Have been going strait to the Elliptical after this and doing my HIIT, up to 6mins currently.
T/Th:
Back: Pull backs and Lower back machine
Shoulder press
Squats
whatever else happens to catch my eye
Was actually doing HIIT session on these days also... "ASSumed" that more days = more fat burned.
whacha think?
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That is pretty terrible dude, honestly. Here is something simple to do for a while that will produce good results.
Mon - Legs
- squats, 5x5
- SLDLs, 5x5
- Rope Crunches, 12x3
- Calves, 8x3
- Leg Press, 12x3
- 20-30 minutes of slow/slight incline cardio after training (brisk walk or jog)
Tues - Push
- Flat Bench, 5x5
- Military Press, 5x5
- Incline DB, 5x5
- CGBP or RGBP, 8x3
- Same low-intensity cardio as your other training days.
Wed - HIIT
- Find a track and start with 4 laps around, sprinting the straights and walking the corners. ALL OUT 100% sprint. Do an extra lap every week. Make sure you jog and then stretch before starting. Obviously stretch when finished.
Thurs - Pull
- Deads, 5x5
- Pull downs (8x3) or Chins
- Pull Throughs, 8x3
- Rope Crunches, 12x3
- Bent Rows or T-Bars, 8x3
- Same low-intensity cardio as your other training days.
Fri - HIIT
- Same guidelines as Wednesday.
Saturday - HIIT
- Same sh*t as before
Sunday - REST
Now, you COULD do HIIT in the evening also (if you do them in the morning), but you need to start here and see how your body reacts. Make sure you are getting in enough calories and especially good carbs on leg and back day. Your rest day could be a zero carb day w/ only protein and healthy fats. You should post up your diet as well bro.
MODS - can you move this (and the last post) to a new thread for this guy? It doesn't need to be here. lol